Getting into strength training for the first time doesn’t need to be a complicated process – a simple full-body workout consisting of just a few key moves, repeated regularly, is all you need to build real strength.
The most recent workout Olympic legend Sally Gunnell shared on her Instagram is a prime example: the five-move routine takes just 30 minutes and uses a single pair of dumbbells, meaning you don’t need a fancy gym membership or lots of expensive equipment to give strength training a go.
‘New to strength training and not sure where to start? I’ve got you,’ Gunnell wrote in the caption. ‘This beginner-friendly workout is perfect for building confidence and getting started at home or in the gym.’
The moves in this workout are ones you’ll find in a lot of full-body routines, so nailing the technique with lighter weights outside the gym will help you as you start to lift heavier and try new, more complex workouts.
Sally Gunnell’s 5-move beginner workout
Repeat for 3-4 sets, resting for 60-90 seconds between each
How to do the moves
- Lie on your back and hold a pair of dumbbells above your shoulders with straight arms.
- Lower your arms down until your upper arms touch the floor, then press upwards to the starting position.
- Lie flat on your back on the floor or a mat and try to get as much of your spine in contact with the ground as you can.
- Hold a dumbbell with your arms raised, and bend your hips and knees to 90 degrees to create a ‘tabletop’ with your shins.
- Without any part of your spine losing contact with the floor, extend your right leg.
- Push your heel away, and pull your toes back towards you as you extend: imagine you are standing on that leg.
- Without allowing your heel to touch the floor, slowly return your leg to the setup position. Repeat on the other side.
- Holding the dumbbell in front of your chest, stand with your feet a little wider than shoulder-width apart, toes slightly turned out. Keep your elbows tucked in and underneath the weight.
- Keeping your weight in your heels, bend your knees and lower your bum back and down, as if you’re about to sit in a chair. As you lower, engage your core, pull your weight back through your hips and ensure your shoulders don’t round.
- When your thighs are parallel to the floor, pause for a second, then drive through your heels to push back up to the starting position.
Upright row
- Stand with your feet shoulder-width apart, holding the dumbbells with straight arms in front of your legs. Your palms should face your body.
- Engage your abs. Keep your chest up and eyes forward.
- Lift the dumbbells up to mid-chest height or just below your chin. Keep your dumbbells close to your body by raising your elbows up and out to the sides.
- Pause at the top, then lower with control to the beginning.
- Begin by standing with your feet hip-width apart and knees slightly bent. Hold one dumbbell in each hand, and place them in front of hips with palms facing thighs.
- Keeping your spine in a neutral position and squeezing the shoulder blades, start sending the hips back.
- Keeping the dumbbells close to your body, lower them down so they are in front of your shins. Lower yourself until you feel a solid stretch in your hamstrings while maintaining a flat back and neutral spine.
- Pause briefly, then drive through your heels to fully extend your hips and knees to drive back to the starting position, squeezing your glutes at the top, but not thrusting so far that your back overextends.
Amazon Basics Amazon Basics Neoprene Dumbbell Weights Set with Stand
Amazon Basics Amazon Basics Neoprene Dumbbell Weights Set with Stand
One of our most frequently asked questions here at Women’s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo exactly how to do it. In this 4-week plan – created exclusively for Women’s Health COLLECTIVE members – you’ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.
Lauren Geall is deputy site editor for Women’s Health UK and Men’s Health UK. She graduated from Exeter University with a BA in English Literature before studying an MA in Magazine Journalism at City, University London. She’s been writing about health, fitness and wellbeing for over five years, with a total of seven years in digital journalism. Prior to her current role, she worked at Stylist as the acting health and fitness editor. As well as being a keen runner, Lauren is passionate about women’s sport and can often be found cheering on Arsenal Women at the Emirates or keeping tabs on the Red Roses’ latest win.